If you want to get better results from running, you have to look at the techniques for running to reduce fat. If you follow these, you will definitely lose weight. Running is another way to lose weight and burn fat because it is an effective form of exercise. It does not require any equipment. You can exercise with just a pair of running shoes. However, many runners may have felt discouraged and wondered why they do not lose weight even though they run regularly. If anyone has this problem, try using these running methods. I guarantee that you will burn more fat.

1. Run further than before.

          Increasing the running distance is very beneficial for weight loss. Because the increased distance allows the body to burn more fat in the body. It is even better if you run at a constant speed. But you have to consider your physical condition. Because if anyone weighs a lot and runs for a long time, it may cause knee problems.

2. When running, raise your knees high.

          If you want your body to burn more fat, next time you run, try raising your knees high. Because raising your knees high while running will make your body feel like you are exercising two types of cardio at the same time. It also exercises your abdominal muscles. Fat is reduced quickly, and your belly is reduced faster.

3. Change to running before eating.

          For those who exercise regularly, you probably already know that if you are going to exercise, you should exercise before eating. This is because running before eating, the body will draw on accumulated fat to burn as energy first. This allows us to burn more fat in the body than running after eating. Meanwhile, a study from the University of Glasgow also agreed on this issue. It also found that running before eating can help reduce fat in the blood vessels. And if you want the best results, running before breakfast is the best.

4. Take breaks.

          Although running continuously helps the body burn fat well, a study in Japan found that dividing the running time into 2 periods will help the body burn more than those who run without stopping. The appropriate running formula should divide the running time equally. For example, ufabet http://ufabet999.app if running for 60 minutes, start running for 30 minutes, rest for 20 minutes, and then start running for another 30 minutes.

5. Increase the intensity of your running.

          If you think that your regular running is not burning fat accumulated in your body as you wish, we recommend that you change your running method by combining HIIT techniques. This method will help increase your metabolism and make your running exercise more effective. If you still can’t figure out how to do it, let’s look at some examples.

5-minute running formula

          – Formula 1:2 is to run fast for 15 seconds, alternating with jogging for 30 seconds, and continue until 5 minutes are complete.
          – Formula 1:3 is to run fast for 15 seconds, alternating with jogging for 45 seconds, and continue until 5 minutes are complete.
          – Formula 1:1 is to run fast for 30 seconds, alternating with jogging for 30 seconds, and continue until 5 minutes are complete. 

6. Start muscle training before running.

          The most important thing in running is to warm up before exercising to prevent injury. But did you know that warming up by training your muscles before running will help your body burn more accumulated fat? Because normally, the body will start to burn accumulated fat as energy after exercising for 20 minutes. In addition, if you train your muscles for 20 minutes before running, it will increase your body’s stamina by more than 50%. Muscle training includes various exercises such as squats, lunges, or even basic exercises such as sit-ups and push-ups. Or if you want to seriously train your muscles along with running, weight training is also good.

7. Run more often.

          Continuity in exercising is important for losing weight and getting fit. Running at least 2-4 times a week will help increase the efficiency of burning fat. In addition, running regularly until it becomes a habit will help increase the body’s endurance, make the body more flexible, and reduce the chances of running injuries. Now that you know this, you can’t just be lazy. No

matter how determined you are to exercise by running, one thing you must never forget is your body’s readiness. No matter how much you want to burn fat, if your body can’t handle it, exercising will only have negative effects. Therefore, consider moderation and readiness.